Try Meditating To Improve Your Health

To handle stress, many people are turning to meditation. In fact, meditation apps reported a spike in usage in 2020, with Headspace seeing a 20 percent increase and Calm seeing its daily downloads double.

Meditation is the practice of focused attention that helps calm your nervous system. Think of it as restful awareness — you’re relaxed but alert as you train your mind to focus on one thing. It takes repeated practice to quiet and calm the mind. But when the mind settles down, it literally changes brain wave patterns and opens the pathway for the mind, body and spiritual connection.

Meditation Myths

Think you can’t meditate because it’s too hard or your mind wanders? Think again.

Meditation might not be our default mode because we’re always thinking about what's next or what decision we need to make. Meditation provides the brain with a much-needed mental pause. It’s a tool that’s accessible to everyone. Plus, it’s free and has zero side effects.

And don’t worry, it’s perfectly normal for your mind to wander during meditation. It happens to everyone. Meditation doesn’t mean your thoughts will stop. You’re just trying to interrupt them, which helps your mind settle down.

Stress and Its Effects on the Body

When you don’t consistently take time to quiet your mind, stress can accumulate. While stress might be invisible, you can certainly feel its mental and physical effects. 

Short-term effects of stress can include:

• elevated heart rate

• muscle tension

•  increased breathing

• spikes in blood pressure

• boosts in cortisol levels, the body's stress hormone.

Long-term effects can include:

• high blood pressure

• obesity

• diabetes

• impaired immune function

• decreased brain health

• decreased heart health 

Chronic stress can contribute to anxiety, depression, headaches, heart disease, insomnia and even death.

How Meditation Helps

By taking a moment to forget about all the needs, wants and urgent matters that you deal with every day, you allow the mind to focus on the present and enter a state of relaxation, thus reducing stress. 

When people routinely meditate, it can help reverse some chronic illness, lowering blood pressure by an average of five points. One study found that in depressed patients, meditation was about as effective as taking an antidepressant. 

While you might not see a reversal in diabetes, meditation can help improve symptoms. Studies have shown that diabetes patients who meditate have better glycemic control. If you can better control diabetes, you can reduce the risk of heart disease.

How to Meditate 

Consistent practice is the best way to benefit from meditation, just like building muscle with regular exercise. Try these tips to jumpstart your meditation practice: 

Make time in your schedule. Creating a new habit takes time, but it’s a matter of reprioritizing. Instead of watching TV for 30 minutes, set aside a few minutes for meditation. Recognize that it’s critical to give your mind and body a break. 

Remove distractions. Turn off your phone and put a do-not-disturb sign on your door if you need to. Your meditation should be uninterrupted. 

Focus to settle your mind. Concentrate on one word or image, or on your breathing, to help relax and stay in the present moment. 

Take baby steps. Start slowly with 10- to 15-minute sessions. Then increase your practice as your schedule allows and your meditation skills sharpen. 

Do what works best for you. Some people like guided meditations, while others weave in prayers or mantras. Some practice in the morning, while others incorporate it into their workday. Try different techniques and styles to fit your needs. 

Seek out resources. The University of Wisconsin Integrative Medicine offers some great meditation tips and resources that many patients use to get started.